A healthy breakfast with the right energy intake can be key to reduce the risk of cardiovascular diseases. According to a study by the Hospital del Mar Medical Research Institute (IMIM), consuming between 20% and 30% of the daily caloric intake at breakfast helps improve various health factors.
The findings, published in the Journal of Nutrition, Health, and Aging, are based on monitoring 383 people aged 55 to 75 years with overweight or obesity for three years.
The results showed that those who had a balanced breakfast had lower body mass index (2-3.5% less), reduced waist circumference (2-4% less), decreased triglycerides (9-18% less), and increased HDL cholesterol (‘good’) (4-8.5% more)
“Breakfast is a fundamental meal, but it’s not only about having it, but also about its composition and quantity,” explains Álvaro Hernáez, researcher at IMIM. An optimal breakfast should include proteins, healthy fats, fiber, and essential minerals like potassium and iron, avoiding excessive sugars and saturated fats.
The importance of a balanced breakfast. Photo: Pixabay.
Health Impact and Disease Prevention
Researchers emphasize that promoting healthy habits at breakfast can be an effective strategy to prevent metabolic syndrome and improve quality of life. “The key is not only the amount of energy but also the quality of the foods we consume,” says Montse Fitó, coordinator of the Cardiovascular Risk and Nutrition Research Group at IMIM.
Having a balanced breakfast not only provides the necessary energy for the day, but also reduces cardiovascular risk and promotes healthy aging.
Breakfast. Photo: Pixabay.
How to Build a Healthy Breakfast?
As mentioned earlier, a healthy breakfast should include fiber, proteins, and healthy fats. These nutrients can be incorporated through cereals, fruits, and dairy products. It is important to consider the following foods:
- Whole grain bread and cereals
- Oatmeal or oat bran
- Whole fruits
- Low-fat dairy products, such as skim milk or lactose-free milk
- Fat-free cheeses
- Eggs
- Flax, sesame, or chia seeds
- Dried fruits, such as almonds, walnuts, or pistachios
- Avocado
Some ideas for preparing a healthy breakfast are:
- Toast with tomato, mozzarella, and arugula
- Avocado and egg toast
- Smoothie with plant-based milk and fruit
- Oatmeal porridge
- Oat pancakes
- Egg white omelet with vegetables
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